Wakame vs. Cheese sandwich — In-Depth Nutrition Comparison
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Important differences between wakame and cheese sandwich
- Wakame has more folate, manganese, copper, and magnesium; however, cheese sandwich has more phosphorus, selenium, vitamin B1, vitamin B6, and vitamin B2.
- Cheese sandwich's daily need coverage for phosphorus is 43% more.
- Wakame has 3 times more folate than cheese sandwich. Wakame has 196µg of folate, while cheese sandwich has 64µg.
- Wakame is lower in saturated fat.
The food varieties used in the comparison are Seaweed, wakame, raw and Crackers, wheat, sandwich, with cheese filling.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +98.1% |
| Contains more CopperCopper | +77.5% |
| Contains more ManganeseManganese | +29.3% |
| Contains more CalciumCalcium | +36% |
| Contains more PotassiumPotassium | +512% |
| Contains more IronIron | +20.2% |
| Contains more ZincZinc | +128.9% |
| Contains more PhosphorusPhosphorus | +377.5% |
| Contains more SeleniumSelenium | +3371.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +12.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +206.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +496.7% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +99.1% |
| Contains more Vitamin B6Vitamin B6 | +12950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.218g | 9.166g | 60% |
| Phosphorus | 80mg | 382mg | 43% |
| Selenium | 0.7µg | 24.3µg | 43% |
| Fats | 0.64g | 25g | 37% |
| Folate | 196µg | 64µg | 33% |
| Monounsaturated fat | 0.058g | 10.351g | 26% |
| Vitamin B1 | 0.06mg | 0.358mg | 25% |
| Calories | 45kcal | 497kcal | 23% |
| Vitamin B6 | 0.002mg | 0.261mg | 20% |
| Saturated fat | 0.13g | 4.129g | 18% |
| Carbs | 9.14g | 58.2g | 16% |
| Vitamin B2 | 0.23mg | 0.427mg | 15% |
| Copper | 0.284mg | 0.16mg | 14% |
| Manganese | 1.4mg | 1.083mg | 14% |
| Protein | 3.03g | 9.8g | 14% |
| Magnesium | 107mg | 54mg | 13% |
| Fiber | 0.5g | 3.1g | 10% |
| Vitamin B3 | 1.6mg | 3.185mg | 10% |
| Potassium | 50mg | 306mg | 8% |
| Vitamin E | 1mg | 7% | |
| Iron | 2.18mg | 2.62mg | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Calcium | 150mg | 204mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Zinc | 0.38mg | 0.87mg | 4% |
| Choline | 13.9mg | 3% | |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin B5 | 0.697mg | 0.622mg | 2% |
| Vitamin C | 3mg | 1.5mg | 2% |
| Sodium | 872mg | 839mg | 1% |
| Net carbs | 8.64g | 55.1g | N/A |
| Sugar | 0.65g | N/A | |
| Vitamin A | 18µg | 21µg | 0% |
| Tryptophan | 0.035mg | 0.13mg | 0% |
| Threonine | 0.165mg | 0.298mg | 0% |
| Isoleucine | 0.087mg | 0.383mg | 0% |
| Leucine | 0.257mg | 0.698mg | 0% |
| Lysine | 0.112mg | 0.344mg | 0% |
| Methionine | 0.063mg | 0.167mg | 0% |
| Phenylalanine | 0.112mg | 0.472mg | 0% |
| Valine | 0.209mg | 0.438mg | 0% |
| Histidine | 0.015mg | 0.219mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +2399.7% |
| Contains more OtherOther | +89.5% |
| Contains more ProteinProtein | +223.4% |
| Contains more FatsFats | +3806.3% |
| Contains more CarbsCarbs | +536.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +17746.6% |
| Contains more Poly. FatPolyunsaturated fat | +4104.6% |
